Wednesday, October 5, 2011

Dates (phoenix dactylifera)

Dates (phoenix dactylifera) are small dark brown oval shaped fruits with a hard inner seed, though they are often sold pitted.

 
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Health Benefits of Dates:
  • Increased Immune Function
  • Reduced Risk of Colon Cancer
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Promoted Eye Health
  • Osteoporosis Protection
  • Stroke Prevention
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Alleviation of the Common Cold
  • Prevention of Alopecia (Spot Baldness)
  • Due to the tannin content in dates they have been used to treat intestinal troubles. They have also been used as a syrup to treat sore throat. *Some of these health benefits are due to the nutrients highly concentrated in Dates, and may not necessarily be related to Dates.
Natural vitmains, minerals, and nutrients found in Dates: Carbohydrates | Vitamin B5 (Pantothenic Acid) | Vitamin B6 | Calcium | Dietary Fiber | Phosphorus | Manganese | Iron | Potassium | Zinc |
Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Dates Deglet Noor
Serving Size 100g
Calories 282
% Daily Value*
Total Fat 0.39g1%
    Saturated Fat 0.032g0%
Cholesterol 0mg0%
Sodium 2mg0%
Total Carbohydrate 75.03g25%
    Dietary Fiber 8g32%
    Sugar 63.35g~
Protein 2.45g~
Vitamin A0%Vitamin C1%
Calcium4%Iron6%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 10IU0%
    Retinol equivalents 0μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 6μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 0.4mg1%
Vitamin E 0.05mg0%
Vitamin K 2.7μg3%
Vitamin B12 0μg0%
Thiamin 0.052mg3%
Riboflavin 0.066mg4%
Niacin 1.274mg6%
Pantothenic acid 0.589mg6%
Vitamin B6 0.165mg8%
Folate 19μg5%
    Folic Acid 0μg~
    Food Folate 19μg~
    Dietary Folate Equivalents 19μg~
Choline 6.3mg~
Lycopene 0μg~
Lutein+zeazanthin 75μg~
Minerals  %DV
Calcium 39mg4%
Iron 1.02mg6%
Magnesium 43mg11%
Phosphorus 62mg6%
Sodium 2mg0%
Potassium 656mg19%
Zinc 0.29mg2%
Copper 0.206mg10%
Manganese 0.262mg13%
Selenium 3μg4%
Water 20.53g~
Ash 1.6g~

Useful Stats
Percent of Daily Calorie Target
(2000 calories)
14.1%
Percent Water Composition 20.53%
Protein to Carb Ratio (g/g) 0.03g
How to choose Dates: Dates should look soft and moist, try to avoid dates which look like they have dried out and have white discolorations.
Climate and origin: Dates originated in the Persian Gulf and grow best in dry, hot, tropical climates.
Taste: Dates have a very sweet, almost caramel, flavor. As they are often sold dried, dates have a sticky and chewy texture.
Substitutes with more vitamins: Apricots
Miscellaneous information: Date trees can be tapped for a sweet sap that can be made into molasses or alcohol.

Papaya (Carica papaya)

Papaya (Carica papaya) aka:lechoza, mamão, penpe, papol, fruta bomba, and pawpaw (though not to be confused with the american pawpaw) is a fibrous orange fruit with a green to yellow leather-like skin, and a center full of fibers and little black seeds.





Health Benefits of Papaya:
  • Increased Protection from Bacterial and Viral Infections
  • Increased Immune Function
  • Reduced Cancer Risk
  • Protection Against Heart Disease
  • Slowing Aging
  • DNA Repair and Protection
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Papaya contains papain which is a pain killer and known to aid in digestion. Papaya is often used to treat stomach ache. *Some of these health benefits are due to the nutrients highly concentrated in Papaya, and may not necessarily be related to Papaya.
Natural vitmains, minerals, and nutrients found in Papaya: Vitamin A | Vitamin B9 (Folate, Folic Acid) | Vitamin C | Dietary Fiber | Potassium |
Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Papayas Raw
Serving Size 100g
Calories 39
% Daily Value*
Total Fat 0.14g0%
    Saturated Fat 0.043g0%
Cholesterol 0mg0%
Sodium 3mg0%
Total Carbohydrate 9.81g3%
    Dietary Fiber 1.8g7%
    Sugar 5.9g~
Protein 0.61g~
Vitamin A22%Vitamin C103%
Calcium2%Iron1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 1094IU22%
    Retinol equivalents 55μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 276μg~
    Beta-cryptoxanthin 761μg~
Vitamin C 61.8mg103%
Vitamin E 0.73mg2%
Vitamin K 2.6μg3%
Vitamin B12 0μg0%
Thiamin 0.027mg2%
Riboflavin 0.032mg2%
Niacin 0.338mg2%
Pantothenic acid 0.218mg2%
Vitamin B6 0.019mg1%
Folate 38μg10%
    Folic Acid 0μg~
    Food Folate 38μg~
    Dietary Folate Equivalents 38μg~
Choline 6.1mg~
Lycopene 0μg~
Lutein+zeazanthin 75μg~
Minerals  %DV
Calcium 24mg2%
Iron 0.1mg1%
Magnesium 10mg3%
Phosphorus 5mg1%
Sodium 3mg0%
Potassium 257mg7%
Zinc 0.07mg0%
Copper 0.016mg1%
Manganese 0.011mg1%
Selenium 0.6μg1%
Water 88.83g~
Ash 0.61g~

Useful Stats
Percent of Daily Calorie Target
(2000 calories)
1.95%
Percent Water Composition 88.83%
Protein to Carb Ratio (g/g) 0.06g
How to choose Papaya: Look for brightly colored papayas that yield softly to the touch. Avoid papayas that are mushy, or have discolorations.
Climate and origin: Papayas originated in Central and South America but have spread to most any place with a tropical climate.
Taste: A papaya's taste and texture will vary widely based on when it was picked and how ripe it is when you eat it. Properly ripened, a papaya will be very sweet and almost mushy. Most people discard papaya seeds, though dried seeds have been used as a substitute for black pepper.
Miscellaneous information: Due to papain, papaya has long been used as a meat tenderizer in South America. The papain is also made into a gel like paste and used to treat cuts or skin irritation. Papayas are used in Asia as a contraceptive and in South America they are renowned for being an aphrodisiac.

Guavas (Myrtaceae)

Guavas (Myrtaceae) are round fruits with a thin bumpy outer skin and creamy inner pulp that is packed with seeds.

 


Health Benefits of Guavas:
  • Increased Protection from Bacterial and Viral Infections
  • Increased Immune Function
  • Reduced Cancer Risk
  • Protection Against Heart Disease
  • Slowing Aging
  • DNA Repair and Protection
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Prevention of Alopecia (Spot Baldness)
  • *Some of these health benefits are due to the nutrients highly concentrated in Guavas, and may not necessarily be related to Guavas.
Natural vitmains, minerals, and nutrients found in Guavas: Vitamin A | Lycopene | Vitamin B9 (Folate, Folic Acid) | Vitamin C | Dietary Fiber | Magnesium | Manganese | Potassium | Copper |
Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Guavas Common Raw
Serving Size 100g
Calories 68
% Daily Value*
Total Fat 0.95g1%
    Saturated Fat 0.272g1%
Cholesterol 0mg0%
Sodium 2mg0%
Total Carbohydrate 14.32g5%
    Dietary Fiber 5.4g22%
    Sugar 8.92g~
Protein 2.55g~
Vitamin A12%Vitamin C381%
Calcium2%Iron1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 624IU12%
    Retinol equivalents 31μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 374μg~
    Beta-cryptoxanthin 0μg~
Vitamin C 228.3mg381%
Vitamin E 0.73mg2%
Vitamin K 2.6μg3%
Vitamin B12 0μg0%
Thiamin 0.067mg4%
Riboflavin 0.04mg2%
Niacin 1.084mg5%
Pantothenic acid 0.451mg5%
Vitamin B6 0.11mg6%
Folate 49μg12%
    Folic Acid 0μg~
    Food Folate 49μg~
    Dietary Folate Equivalents 49μg~
Choline 7.6mg~
Lycopene 5204μg~
Lutein+zeazanthin 0μg~
Minerals  %DV
Calcium 18mg2%
Iron 0.26mg1%
Magnesium 22mg6%
Phosphorus 40mg4%
Sodium 2mg0%
Potassium 417mg12%
Zinc 0.23mg2%
Copper 0.23mg12%
Manganese 0.15mg8%
Selenium 0.6μg1%
Water 80.8g~
Ash 1.39g~

Useful Stats
Percent of Daily Calorie Target
(2000 calories)
3.4%
Percent Water Composition 80.8%
Protein to Carb Ratio (g/g) 0.18g
How to choose Guavas: The most important thing to consider when choosing a guava is the smell. Find a guava that smells sweet and it will taste good. Some discolorations on the skin are OK, just avoid any fruits with obvious damage or rotting. A guava will yield when mild pressure is applied and this is a sign that the guava is ripe and ready to eat.
Climate and origin: Guavas originated in tropical portions of Central and South America, and are now widely cultivated in tropical climates all over the world. (zones 8-10 in the U.S.) Guava is a hearty plant and can be grown under green houses in colder climates.
Taste: Guava has a fragrant sweet taste and a mushy texture.
Miscellaneous information: The amount of vitamin C in guavas varies by type. Notably, a Strawberry Guava contains less than a quarter of the vitamin C found in a Common Guava.


Nutritional Values of foods.



Asparagus

Asparagus

  • Asparagus is high in glutathione, an important anticarcinogen
  • It also contains rutin, which protects small blood vessels from rupturing and may protect against radiation
  • Asparagus is a good source of vitamins A, C and E, B-complex vitamins, potassium and zinc
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Avocado

Avocado

  • Avocados are rich in monounsaturated fat, which is easily burned for energy.
  • An avocado has more than twice as much potassium as a banana.
  • For a delicious, creamy salad dressing, mix together avocado and fresh carrot juice.
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bananas

Bananas

  • You don’t need to eat bananas for the potassium! (Although it is present in bananas, potassium is the predominant nutrient among most all fruits and vegetables.)
  • Bananas are high in sugar, so they should not be eaten if you have blood sugar problems.
  • Don’t eat bananas on an empty stomach; combining them with a bit of protein will help to normalize the insulin response caused by the sugar in the banana.
  • Green-tipped bananas are better for your health than over-ripe bananas.
  • On a side note: Because bananas are so popular, rainforests are often destroyed to make way for banana plantations.
Beet Greens/Root

Beet Greens/Root

  • Beet greens contain notable amounts of calcium, iron, magnesium and phosphorus
  • They also contain vitamins A, B-complex and C
  • Beet roots are high in carbohydrate levels and should therefore be used sparingly
     
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Broccoli

Broccoli

  • Broccoli contains twice the vitamin C of an orange
  • It has almost as much calcium as whole milk--and the calcium is better absorbed
  • It contains selenium, a mineral that has been found to have anti-cancer and anti-viral properties
  • Broccoli is a modest source of vitamin A and alpha-tocopherol vitamin E
  • It also has antioxidant properties
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Celery

Celery

  • Celery is the best vegetable source of naturally occurring sodium.
  • It is high in potassium.
  • The high water content in celery makes it ideal for vegetable juicing.
  • As an easy way to reduce grains in your diet, spread peanut butter on celery rather than bread.
     
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Cilantro

Cilantro

  • Cilantro may be useful to treat urinary tract infections
  • Both the leaves and seeds aid digestion, relieve intestinal gas, pain and distention
  • They also treat nausea, soothe inflammation, rheumatic pain, headaches, coughs and mental stress
  • Cilantro is a member of the carrot family
     
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Chicory

Chicory

  • Chicory contains insulin, which helps diabetics regulate their blood sugar levels
  • Chicory is closely related to lettuce and dandelion but is a member of the sunflower family
  • It may be cleansing to the liver and gallbladder
  • Chicory is beneficial for digestion, the circulatory system and the blood
  • Chicory leaves are a good source of calcium, vitamin A and potassium

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Chinese Cabbage

Chinese Cabbage

  • Chinese cabbage has anti-inflammatory properties
  • It is an excellent source of folic acid
  • Chinese cabbage is low in calories and low in sodium
  • It is also high in vitamin A and a good source of potassium
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Dandelion Greens

Dandelion Greens

  • Dandelion is beneficial to digestion and is an antiviral that may be useful in the treatment of AIDS and herpes
  • It may also be useful in treating jaundice, cirrhosis, edema due to high blood pressure, gout, eczema and acne
  • Dandelion is also used to treat and prevent breast and lung tumors and premenstrual bloating
  • Dandelion greens are high in vitamin A in the form of antioxidant carotenoid and vitamin C
  • They also contain calcium and potassium
  • Dandelion root contains inulin, which lowers blood sugar in diabetics

Fennel

Fennel

  • Fennel contains the antioxidant flavonoid quercetin
  • This herb is anticarcinogenic and can be useful for cancer patients undergoing chemotherapy or radiation
  • Fennel can be useful for indigestion and spasms of the digestive tract
  • It also helps expel phlegm from the lungs
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Green Beans

Green Beans

  • Fresh beans contain vitamin A, B-complex vitamins, calcium and potassium
  • Green beans are diuretic and may be used to treat diabetes
  • A fresh bean should snap crisply and feels velvety to the touch






Jicama

Jicama

  • Jicama is low in sodium and high in potassium
  • It has a slightly sweet flesh that's on the order of water chestnuts, but crunchier
  • Due to their high carbohydrate content, they should be used sparingly





Kale

Kale

  • Kale eases lung congestion and is beneficial to the stomach, liver and immune system
  • It contains lutein and zeaxanthin, which protect the eyes from macular degeneration
  • It also contains indole-3-carbinol, which may protect against colon cancer
  • Kale is an excellent source of calcium, iron, vitamins A and C, and chlorophyll




Kohlrabi

Kohlrabi

  • Kohlrabi, which belongs to the cabbage family, is an excellent source of vitamin C and potassium
  • It is also high in fiber
  • Kohlrabi helps to stabilize blood sugar and is therefore useful hypoglycemia and diabetes
  • It can also be effective against edema, candida and viral conditions




Mustard Greens

Mustard Greens

  • Mustard greens are an excellent anticancer vegetable
  • They may also be beneficial for colds, arthritis or depression
  • While mustard greens sold in the United States are relatively mild in flavor, some mustard green varieties, especially those in Asia, can be as hot as a jalapeno pepper depending on their mustard oil content




Onions

Onions

  • Onions are an excellent antioxidant, and they contain anti-allergy, antiviral and antihistamine properties.
  • Sulfur compounds in onions help to detoxify the body.
  • Onions aid in cellular repair.
  • Onions are a rich source of quercetin, a potent antioxidant.
  • To obtain the maximum nutritional benefits, onions should be eaten raw or lightly steamed.




Parsley

Parsley

  • Parsley is useful as a digestive aid
  • It helps to purify the blood and stimulate the bowels
  • Parsley is an anticarcinogen
  • It contains three times as much vitamin C as oranges, and twice as much iron as spinach
  • Parsley contains vitamin A and is a good source of copper and manganese
  • For a natural breath freshener, try a sprig of parsley!

Peanut Butter

Peanut Butter

  • When buying peanut butter, only buy organic varieties.
  • Non-organic peanut butters are high in pesticides and fungus and contain aflatoxin, a potent carcinogenic mold.
  • To increase the protein in peanut butter (peanuts have about the same amount of protein as soy), Brewer’s yeast can be mixed in. This is especially useful for vegetarians.




Peanuts

Peanuts

  • Peanuts contain beneficial protein, but many people are allergic to them and find them hard to digest.
  • They also contain aflatoxin, a carcinogenic, which may explain why peanut farmers have been found to have disproportionately high rates of cancer.
  • Peanuts are high in fungus and, often, pesticides.
    They do not contain any omega-3, which can contribute to distorting your omega-6:omega-3 ratio.
  • The peanut is actually a legume, not a nut (which is why they are often roasted).
  • Peanuts contain about the same amount of protein as soy and are low in starchy carbohydrates.
  • Did you know? George Washington Carver was largely responsible for popularizing the peanut as a food in America.

Pumpkin Seeds

Pumpkin Seeds

  • Pumpkin seeds are high in zinc, which is good for the prostate and building the immune system.
  • They also contain fatty acids that kill parasites.
  • Raw pumpkin seeds contain essential fatty acids and beneficial proteins.
  • For maximum nutritional benefits, seeds should be eaten raw.
  • Roasted seeds contain damaged fat that can lead to plaque in the arteries.




Radishes

Radishes

  • Radishes have antibacterial and anti-fungal properties
  • They are a member of the cabbage family
  • Radishes contain vitamin C, potassium and other trace minerals
  • Grown in Egypt since at least 2780 B.C., radishes were originally black






Sweet Potato

Sweet Potato

  • Sweet potatoes are an excellent source of carotenoid antioxidants
  • They contain calcium, are high in vitamins A and C and contain thiamine
  • Be careful: eating too many may cause abdominal swelling and indigestion
  • Sweet potatoes are also high in sugar and therefore should be used sparingly
  • Sweet potatoes are not related to the potato nor the yam--they are actually a member of the morning glory family



Tomatoes

Tomatoes

  • Tomatoes are rich in lycopene, flavonoids and other phytochemicals with anticarcinogenic properties
  • Tomatoes are an excellent source of vitamin C (the vitamin C is most concentrated in the jelly-like substance that surrounds the seeds)
  • They also contain vitamin A and B-complex vitamins, potassium and phosphorus
  • A tomato grown in a hothouse has half the vitamin C content as a vine-ripened tomato




Zucchini (Summer Squash)

Zucchini (Summer Squash)

  • Zucchini and other summer squash varieties contain vitamins A and C
  • They also contain potassium and calcium
  • The flavor of zucchini is best when it is less than six inches long
  • Zucchinis can grow as large as baseball bats but have little flavor when they reach this size